148 comments:

I have a question concerning tomorrows WOD. I struggle with wallball shots to 10ft. If I am unable to get thirty in a row unbroken, what is my best course of action? Should I scale reps and and still try to keep the wallballs unbroken (like do 15 wallball shots unbroken per round), or should I continue with 30 reps per round and break them?

Also, 95lbs. is fairly close to my max in the snatch (110 lbs.), should I consider scaling the weight and keep a fast pace up. Or should I keep the weight at 95# and slog through it as more of a strength WOD?

Ha Marie i second your question. 95# is my one rep max and i too struggle with wallballs. Soooo should we do the 30 just broken or scale to unbroken with less reps?? And yes i will have to lower the weight but do i lower it so i can do the thirty as a heavy metcon or as a strength WOD??

Only had access to a 15# med ball today so did 40 rep sets on the wallball. Double unders ate up a lot of time for me here. Had SEVERAL sets that broke at 20+ reps that I had to redo. Made it almost 30 reps into a set of wallballs with the time remaining after the completion of the 4th round.

Strategy going in was to hold a 3 minute round. first 60 sec WB's, rest 40 sec, 20 sec DU, rest 1 min. Worked well, but i was not too tired afterwards, so i could have pushed harder possibly. The tough part with this wod is if you start either of the exercises without enough rest, and you start breaking the sets, this wod would be a disaster.

I have the same question with the unbroken WOD's. Do I start over if I pause on 29 wall balls/DU/etc...is the point here to make sure you are recovered and confident to go through without breaking? Or is it just do the best you can?

Thx...just want to make sure I get it right beause I can see how it completely changes the dynamic of the workout.

as Joey and others did the other day with pullups... if u break on the last rep of an unbroken set, u start over... whether it's 1 of 30, or 29 of 30...personally I'm glad it's only 30... as coach has rx'ed sets of 35 unbroken wbs b4... trying 2 find that silver lining...gd 2 c u posting more geoff... how r ur WODs going?...~gm2

Marie & Lisa,Sounds like we are in the same boat. I am also not the greatest at WB shots. I have hit 30 unbroken once in my life. This afternoon I plan to take a deep breath and do it. If I don't manage to get any unbroken sets fine, because I obviously need the practice anyways if I'm unable to do what James has as required.

OPT,I have similar questions as Marie. I did my wall ball shots today unbroken using 12 lb ball. I managed to do 7 rounds,unbroken and that last round was super hard. I was under the impression that if we break or drop the ball then we have to start back at zero for that set? That is also what my coach thought. Can you clarify this for me. Should I have used a heavier weight and broken them instead?

unbroken for wall balls means that when you pick up the ball and start throwing, if you pause or stop at ANY time until you finish 30 wall balls, you start over at 0 (there HAS to be constant movement)...those that are capable of doing the weight but fraction are not getting out of the workout what the goal is...to make you realize that you set your own limitations as to what you "think" you can do for reps and sets...this teaches you to go beyond that...it does not mean you do it all the time but it does teach you...as for those that cannot manage the weight and reps, i'd suggest go for it and learn from it...

for the snatch, for our fire breathing gals it is slightly different for the weight you choose to get the right "response" from the workout as most females can do more reps of a certain weight the closer they are to their 1 rep max...so lets say your snatch 1RM is 95#, and because the %'s are that you can handle 70# b/c it is approx 75% of your 1RM, you might find this easy...as opposed to most males...lets say their 1RM is 195# and they use 75%, they will take 60 min to do the workout correctly...it has to do with the neuromuscular efficiency and skill and experience for everyone...so (i can't believe i am saying this) Geoff is right, the scaler is the person who determines this today...

or how about this, all girls who are at 95# for 1Rm snatch all should perform it with 65# and see who wins...?

5.5 rounds... Definitely had to win the mental battle here. Wall balls kill my shoulders and I always just set the ball down... I am no stud at double unders either, so I rested 30s after each set of wb to ensure completion. Never done 30 rep snatch @ 135, pretty anxious to see how it goes.

Are there any intermittent fasters in here? If so, can you tell me your schedule, and your results. Also let me know if you have any experience doing wod's during a fast. I'm going to give it a try starting next week, 16-20 hour fasts twice a month, and I would like to hear any experiences from people who train at this level. Thanks.

Ok girls what do you think?? I was thinking if doing this at 80# my 1 RM IS 95. Do you want to do what OPT suggests and hit it all at the same weigh and see who does it fastest?? I am cool with anything between that 65-80 mark

Notes: I need a nice dynamax wall ball or something, mine is shite with handles and awkward. After 16 it was tough on the shoulders, great mental push. Doubles were fine, had 2 repeats on round 2 and 4. Good push today.

Part 17 roundsEverything felt good, wall ball- shoulders got fatigued and definitely wanted to drop it but it was a good mental test and didn't have any failed attemptsDouble Unders felt great-messed up once on last round just due to lack of concentration.

just jumped into the program, just moved overseas so I needed some good programming to follow in the base gym.Part 1 - 6.5 rds8.5 hrs laterPart 2 - 8:56 @ 135# squat snatch, no olympic bar or bumper plates so made sure I got every rep, didn't push hard enough to lose my breath

part 1 - 4.5 roundshad never done 30 wallballs in a row so that was a great mental test. failed 5th round of wallballs at 20 and 16 before slugging through it, only to miss 27th double under and have time run out...

i'm sure everyone has seen this already but here's your motivation for part 2:http://www.youtube.com/watch?v=PWNoy3RLmEY

Notes: I went into this to get as much done as quicly as possible, then when it started getting tight, review the clock in the last 5 minutes to pace out the last attempts to avoid failure. Slight mental battle on the wallballs in the last 3 rounds. Having some extra moral support on this besides myself MAY have pulled out an 8th round. DU misses were as follows: 1(1), 3(1), 7(4) I jumped the gun a little to finish round seven and blew a good minute or two jacking around with a single set of DU's.

4 rounds, which is not awesome, but i am super happy with it since I had this crazy fear or failure and not even getting one round of unbroken wall balls. This was a good lesson in mental battles for me and pushing beyond what I think I can. The 3rd round was the worst becasue I dropped the wall ball after 18 reps and had to start over, then i could not get the double unders going. I was able to come back alright with the 4th round however.

Lisa M, I was thinking I may go for 80# or 85# since 75% of my 1RM is right in between there.

Haven't felt this great in a while! Definitely exceeded my expectation on this WOD. Can't ever remember my legs feeling this strong on WBs. Last 5 reps of last 2 rounds were absolute torture, never ever would have done them if it didn't have to be unbroken, good to have that push, and know i can do it. DUs were a non issue, no misses.

0 rounds!! god damn i tried sooo hard, but as soon as i put any spin on the ball by accident when it comes back down i can't hang on to it. All i have is a 16# ball so i really think if i had a 14# i could have at least done one or two rounds. Here is how it went:

13/21/14/18/20/18 all with 30 UB double unders which are basically a rest for me. I have to say though there is a huge improvement because there was a time when i could barely get the ball to the 10ft mark at all and i think 15 in a row was my PR so improvement yes room to grow HUMUNGOUS.

I think i will hit the snatch at 75#. Good on all you ladies going for the 95# you are an inspiration.

Here's my story.....I went to CFC this morning to do the first WOD. I did 2 rounds and then had to break on the 3rd. I got pissed at myself, had a little pity party and quit. I then tried to go again for 15 minutes breaking if required but my head wasn't in it. Reading the posts today made me realize that it's a fricken hard workout....not just or me but for EVERYONE and it's intended to be. I need to get over myself and realize that this shit is hard and that's WHY I do it.HUGE lesson learned.

I'll do the second part after I take Keith to the airport....not sure of the weight as I'm not too sure what my 1RM is. I'll see how it feels. If 95# seems ridiculous I'll go with 75# like Lisa and some of the others.

Taking tomorrow and Monday off to evaluate things and regroup. My mind needs a good re-focus.

word verification "blest" as in...I'm blessed to have the abilities to even be able to attempt these workouts......sometimes I need to remind myself of this.

All unbroken except I bailed out on my 29th DU of the 7th round so I had to restart that one from scratch.

Overall pretty happy with this one. I came out of the gates a little too fast. I had 3 rounds completed in under 5 minutes and wasn't able to maintain that intensity. The wallballs were definitely the hardest part of this WOD for me.

Part 1:5 roundsDid it wrong, scaled the weight (12lbs)+ did 90 skips instead of DU (my max Double unders is 18)I practiced wall balls after part 2 using a 20 lbs. Did 18 in a row without pushing too hard, so I guess I'll be ok next time :)

Part 2:5:02Don't know what my 1RM is... Did the workout with 65 lbs, might have take something heavier.

Don't even wanna post this. 1/2 round (Wall Balls), then at the beginning of DU's my already sore right calf blew out. I decided to jump on the rower and just go for 30 strokes each round, even that was quite painful (could only work to about 2/3 ROM). Wall Balls after that all broken, couldn't develop any drive out of the bottom with the bad calf, finished after 4 rounds (about 16 minutes).Been icing it on and off, still trying to figure out what to do about part 2, pretty sure snatches are out. Have the Sectionals in 7 weeks, so can't completely shut it down now. Any ideas?

Missed DUs w/ 27 and then again at 19 on 5th round. Got started over again with 17 seconds left and got 30 unbroken at about 20:05...stupid 5 seconds.

PWO: 14gP (Jarrow shake), 2 scoops Refuel

Notes:- WBs a lot harder than I thought they would be. Got to 25 fairly well on each round, but those last 5 hurt. Had to start jumping to keep from breaking- Took Double Unders for grated today. Warmed up a little on the rower and with some Wall Balls, but only did SingleUnders during WarmUp. It took me almost 2 minutes to get my first set of 30 unbroken. After that I was fine for the next 3 sets...no trips and got the 30 on first try. 5th set was just tired and ran out of time.

Today was an excellent learning experience. I went back to the gym to do my snatches, did them at 70lbs in 6min 04 sec.

I then did some wall balls with the 20lb ball. I did 2 sets of 30. Each set breaking at 15 then doing another 15. I think I learned how to gauge my strength a little better today. I should have gone just a bit heavier in both workouts. 14lb for wall balls and probably 75 to 80lbs for the snatch.

part 1:4.5 rounds.258 cm hight target for WB due to roofheight. Did 35 reps instead. Toke long rests due to lack of DU skill. Contemplated whether i should sub before but i'm happy i didn't. Could only do single DU's two months ago so i'm getting there. Very few trips but in round four i triped on 29, and then on 28 before i made it. WB has never felt better.

Part 2:Could only rest 30 min before part 2. Rx would have been totally out of the question even when fresh. I simply don't have the OLY-skill yet. Did 20 min tech-practice of between 30 and 40 reps of Power Snatch @40kg. A wise choice i believe. I badly need the practice.

4 rounds completely RXd5th round the ball went wild and hit me in the face around 22, I had to pause and then I kept going. 6th round broke at 207th wall ball round broke at 15, then did 2 sets of 5s and singles.

All doubleunders were unbroken and easy in comparison.

6.5 rounds total... but 4 or 5 rounds rxd depending on how you look at it.

This WOD was very tough for me. I never do wallballs, and it showed big time. My damn arms were burning so bad and I felt like a spaz throwing the ball up.

I started out WAYY to fast. Even though I had read about people starting out too fast I, arrogantly, figured I could maintain the pace. I finished 4 rounds at 9 minutes. LOL! Can anyone say crash and burn?

Anyway, I figure I'll throw in an unbroken set of 30 wallballs during my warmups for a few weeks. :)

lesson in humility. had to restrat one set of wb. first set of wallballs got to 14 and missed target (got the height but missed mark. restarted right away and did another 30 unbroken. had to restart 2 rounds of DUs (one on 4the rep of a round and one on 25th rep...let out a small whimper for that one). the "unbroken" aspect of these wods are an phenomenal mental game...had no time to think about anything but hitting the wb mark and counting my reps down(beautiful!).

Skipping Part 2; got a chance to workout with former olympic weightlifter Tom Hirtz up here in Creswell, Oregon. Great time, and some amazing lifters. Ill say more later- off to night skiing with the boy.

Notes: I could have approached part II with a good warmup but I'm rushed for time today and had to get it done so I jumped right on it. I think on a fresh day, I can break 3 minutes. But for the record, here we go...

All performed as RX'd...16:12 - July 1, 20079:53 - Sep 22, 2008 (OPT's program started shortly thereafter)3:18 - Today... Ouuu!

The eff'n wheels came off during the wallballs. The first 4 rounds were done under 10 minutes. I didn't rest enough before the fifth round and only made it 21. So I took a little longer to recover and made 24 and the ball slipped through my hands. Then I made it 16 and dropped again this time due to fatigue, then 14 and time ran out. I was no Miko after this one, I fell to my back like an injured gazelle...waiting for the buzzards to eat me.

Part 2:4.24

This was the first time I made it through Isabel as Rxd. While it is not a smoking time by this blogs becnhmarkers, it is a PR for me.

Wall balls started to burn after round 2. All rounds unbroken. D/U's turned out to be more of a rest. 1st set took two tries but all the rest were straight through. Ended up resting about 1 min between W/B & D/U.

Part 2: Did some hybrid power/muscle snatch with 95# (135 would have been out of my league anyway, had planned on 115 maybe), got 30 in 3:39. No jump, so there wasn't a whole lot of pressure on it and I felt no pain.

Worked out with other people getting ready for sectionals at Crossfit Cedar Park

Did Qualifier WOD's from last year

WOD #1AMRAP in 12 minutes5 thrusters 135#10 burpees

7 rds even

15 min rest

Row 2K7:14

I'm a little upset with both WOD's. I hit a wall on the first one after 4 rounds and the weight got heavy. If my mind was right (and it should be) I think I could get 8.5. My PR on 2K row is 6:45 but with little recovery time I was struggling with the last 1k.

I was thinking of going back and doing Isabel but I'm dead. Will sleep well tonight and get ready for tomorrow.

Had the chance to sneak in a couple more big dawg training days so I took advantage today. In the a.m. I visited a local affiliate with a new friend and did a wall ball/row/run metcon that lasted about 19 min.

surprised myself. i'm trying to be happy with it b/c i get to thinking i wish i had opt there telling me to get my stuff together and try 95. but this morning was a downer for me.and i was dreading doing part 2.

with 75# These felt really good. I was really concentrating on technique and not time so I probably could have been faster but i was really happy with the way they felt. I think i should have gone heavier to at least 80#.

Great job Kat, Becky and all the ladies you are all rockstars in my books. Ali hang in there girl I know exactly how you feel. I know that i am just grateful that i found crossfit it truly saved my life and i have to remind myself too that i should be happy that i am even able do this shit at all. Most women probably couldn't even lift the medicine ball off the ground and a double under are you kidding me!!!

Anyone doing the OPT programming out of one the Vancouver area CF boxes? I'll be there the entire month of February for the olympics and figured I'd enquire here before checking with each one of them.Thks,Jack

I just couldn't get a full 30 dbl unders for the first 13 minutes, I was so frustrated that I finally moved outside onto the snowy road. With 7 minutes left I managed to get 3 full rounds with no breaks in the dbl unders plus the wall balls.

30 min rest

Part 2: 3:18

I'm in desperate need of some new bumpers and a garage with cielings higher than 8'

Wall balls and heavy snatch are two of my biggest weaknesses. I was impressed with how mentally tough I was today on the wall balls. Rounds 3/4/5 at about rep 18 I had to start jumping with each rep to get it to the target, I really pushed it on these 135 snatch is pretty heavy for me considering I weight 145. But i was psyched this was a 4 minute PR!

Part 1: still avoiding excessive jumping, so I just performed one round, mandatory unbroken, for time in 1:58. No breaks. 20:00 would have been rough, and I would have been happy with 5+ rounds.

Part 2: 4:07, as rx'd. First time doing "Isabel" with full weight. I power snatched every rep, caught nearly every rep in full lockout, and dumped the bar after each. Easier than I thought - sub-3:15 should be easily doable by holding onto the bar for the first 5-10 reps, allowing a little press out, and shortening the breaks just slightly.

I am embarrassed, but need to post this as a reminder to myself that I need to work on my DUs.

Part 1: 0 rounds. Did the first 30 WB no problem and spent the next 19+ minutes attempting 30 unbroken DUs. Several times I got 20+, but could not get 30. Decided not to scale and to force myself to address the fact that I need DU work every day. Finished with 2 sets of unbroken WB to get the shoulders moving.

Part 2: 5:31PRWarmed up with another 2 rounds of WB and then snatch warmup.

Part 2.2:39 subbed 95#'s. should have gone alot heavier. my 1RM is 140 so I new 135 wasn't going to work. should have stuck with 110-115. blew through in sets of 5. Power snatches for all 30, no press out. Felt good though.

I warmed up to 95lbs and did a few, but decided that it would make for a slower and sloppier WOD. Plus my right shoulder and both elbows have been a bit cranky recently. I decided to go for the 85lbs. and really go for good technique and keeping the intensity up.

Reading everyone's posts today was quite inspiring. I think these were two tough WODs and I am impressed with rounds/times and just peoples mental tenacity. Nice work all you other ladies, I really found your efforts and times for part 2 today to be super motivating.

All the physical pain and mental duress from the WODs today makes me want to revert back to the comforts of childhood;) Perhaps I shall go put on Beauty And The Beast until tomorrow's WODs are posted. Then I shall hit the sack.

Notes: Had a way better warm up than usual when we doubles. 135 is pretty heavy, my 1RM is 155. Power snatched everything. Cardio was decent, just the strength. Hit maybe 7 really good snatches, rest were ok, not great though. All in all I'm ok with this time as I wasn't sure how 135 would go.

Love this stuff, doing something new everyday! Today it was wall balls and snatches, and they are awesome! Nice to do something that doesn't feel like a goat right off the bat!

Part 1: 5 rounds "not rx'd"DU's on the other hand...I wanted to get as much out of the workout that I could so I did 1su+1DU=1rep, wall balls were easy and unbroken. I should film my skipping just so you guys can have something to laugh at! I laugh when I read how everyone treats the du's as rest!

2hrs rest

Part 2. 5:47 rx'd30 Powersnatchs....and 3 snatch grip power cleans! I few misses for a newb should be expected!

Notes: Disappointed with this one. Overhead lifts are my weakness, but I didn't think this one would tax me this badly. Was pressing a good number of them out towards the end. A must improve lift for me.

Late post from yesterdayM 31 6' 210Part 1 6 rounds4 hours restPart 2: 3:22I could easily be sub 3 on part 2, I had nothing left in my legs from this morning, after the workout I had a couple of calls at work that drained even more energy.

i just continued on after failing on the wall balls on round 7. thought that was better than sitting around for a long time to get a round of 30. rnd 7 (21 5 4) rnd 8 (15 6 5 4). shocked at how good my lower back felt on the snatches. guess all the post chain work is working.

F/130#Part I @ 11:00started with 14# WB got to 20 reps; rested then did 5 reps; grabbed 12# WB did 30 reps and assumed I was back in the game went on to DU's; next round WB's:22/24/13/18 [dammit]all DU's were 30 unbroken5 rounds @ 12# not full 30 reps

part 1: 4am again before work.Things just didn't go my way on this one. Got 1.5 rounds. Wall balls were not a problem. The unbroken double unders just had my number this morning. Did countless sets in the teens and twenties but really struggled not tripping up before 30. I did hundreds of double unders, just not in the set numbers I needed. Trying to learn from it and move on.

part 2: 6pm after work.2:41PR. (9 second PR from Nov 09)"Isabel" is one of my favorites and I really needed this 'pick-me-up' after part 1. Worked on DUs after this WOD and easily strung together some sets of 30+. I guess I just had a bad morning.